Vitamin K2 is a fat-soluble vitamin that is essential for proper blood clotting and bone health. Unlike its cousin vitamin K1, which is found in leafy greens and other vegetables, vitamin K2 is found primarily in animal products and fermented foods.

In this comprehensive guide, we will explore the benefits of vitamin K2, how it differs from other vitamins, and where you can find it in your diet.

What is Vitamin K?

Vitamin K is a group of fat-soluble vitamins that play a vital role in blood clotting. Blood clotting is an essential process that prevents excessive bleeding after an injury and helps to heal wounds.

Vitamin K is also involved in the metabolism of bone and other tissues.

There are two primary forms of vitamin K: vitamin K1 and vitamin K2.

What is Vitamin K1?

Vitamin K1, also known as phylloquinone, is the most common form of vitamin K found in the diet.

It is found mainly in leafy green vegetables such as kale, spinach, and broccoli, as well as in other foods such as soybeans, canola oil, and certain types of cheese.

Vitamin K1 is important for the synthesis of certain clotting factors in the liver. Without vitamin K1, the body cannot produce adequate amounts of these clotting factors, and bleeding disorders can occur.

What is Vitamin K2?

Vitamin K2, also known as menaquinone, is a less well-known form of vitamin K. It is found mainly in animal products, such as meat, eggs, and dairy, as well as in fermented foods such as cheese, sauerkraut, and natto.

Vitamin K2 has several subtypes, each with a different number of isoprene units in the side chain. The most common forms of vitamin K2 are menaquinone-4 (MK-4) and menaquinone-7 (MK-7).

What is the Difference Between Vitamin K1 and Vitamin K2?

While both vitamin K1 and vitamin K2 are important for blood clotting, vitamin K2 has additional roles in the body that vitamin K1 does not have.

Vitamin K2 is involved in the metabolism of bone and other tissues. It activates proteins that help to transport calcium out of the blood and into the bones, where it is needed for bone growth and strength.

Vitamin K2 also activates proteins in other tissues, such as the arteries, that help to prevent the buildup of calcium deposits, which can contribute to heart disease and other conditions.

Related Article Vitamin K2: The Key to Optimal Health

Because vitamin K2 is found in different foods than vitamin K1, it is possible to be deficient in one form of vitamin K while still getting enough of the other.

For example, a person who eats a lot of leafy green vegetables but avoids animal products may not be getting enough vitamin K2.

What Are the Benefits of Vitamin K2?

Vitamin K2 has several health benefits, including:.

Promoting Bone Health

Vitamin K2 is essential for the proper metabolism of bone. It activates proteins that help to transport calcium out of the blood and into the bones, where it is needed for bone growth and strength.

Studies have shown that people who get more vitamin K2 in their diet have a lower risk of fractures and osteoporosis.

Preventing Heart Disease

Vitamin K2 activates proteins in the arteries that help to prevent the buildup of calcium deposits, which can contribute to heart disease and other conditions.

Studies have shown that people who get more vitamin K2 in their diet have a lower risk of heart disease and other cardiovascular conditions.

Reducing Inflammation

Vitamin K2 has anti-inflammatory properties that may help to reduce inflammation in the body. Inflammation is linked to a wide range of health conditions, including heart disease, cancer, and autoimmune disorders.

How Much Vitamin K2 Do You Need?

There is no consensus on the recommended daily intake of vitamin K2, as there is less research available on this nutrient than on other vitamins.

However, some studies suggest that a daily intake of at least 100-200 micrograms of vitamin K2 is necessary to reap its bone-protecting benefits.

Where Can You Find Vitamin K2 in Your Diet?

The best sources of vitamin K2 are animal products and fermented foods. Here are a few examples:.

• Meat: Beef, pork, and chicken liver are good sources of vitamin K2, as are other organ meats such as kidney and heart.
• Eggs: The yolk of a pastured egg contains vitamin K2.
• Dairy: Cheese, butter, and yogurt are all good sources of vitamin K2, especially if they are made from grass-fed animals.
• Fermented Foods: Natto, a fermented soybean dish from Japan, is an excellent source of vitamin K2, as are other fermented foods such as sauerkraut and kefir.

The Bottom Line

Vitamin K2 is a lesser-known form of vitamin K that is found primarily in animal products and fermented foods. It plays a vital role in bone health, heart health, and reducing inflammation in the body.

While there is no consensus on the recommended daily intake of vitamin K2, getting at least 100-200 micrograms per day is thought to be necessary to benefit from its bone-protecting effects.